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300's

October 13, 2011 (Afternoon)

Exercise Type: Run

Weather: Perfect, Low 70's and Drizzling

Comments:
Warmup down to the end of the bike trail by shit and back then Gene had us do the stair loop 4 times. Workout was a 50 second run, 1 minute recovery then another then walked the curve and back then the 2 50 second rns again. Did 6 sets of that shit, it destroyed all of us. I was hurting from last nights run to begin with or else it would have been a much much better workout but still hit the 300 pole every time til the 8th one. Ran to the 300 every time so in reality it broke like so:
1-5 got a little after the 300 pole
6-8 got right to the pole
9-12 got about 1-2 steps before it
so it probably all avergaed out to about 51-52 seconds per 300. Good to know though with being so tired that I still hit the 200 pole on my worst ones at 34. Only a quarter mile cooldown cause I had to either shit or puke, I couldnt tell haha.
Right around this for the recovery interval. Most of them just ran the final 100 at recov pace and then after the 2nd set there was a 400 meter recov.